Soups Stews Chapter 28 1 2 Lentil Soup

Soups & Stews Chapter 28 1

2

Lentil Soup 3

4

Japanese Miso Soup 5

¡ ¡ Bisque – thick, rich soup made with finely mashed or ground seafood poultry or vegetables Broth or stock –is seasoned liquid strained off after cooking meat, fish or vegetables 6

¡ Chowder – thick, chunky soup l Corn chowder, New England, etc ¡ Fruit soups – are chilled, sweet, refreshing ¡ Stew –is a thick, hearty mixture of chunky veggies and perhaps meat, poultry or fish cooked slowly in liquid 7

What’s In a Bowl ¡ Grain products l ¡ Veggies and fruits l ¡ Flavorful, colorful Dairy foods l ¡ Rice, barley, pasta, (noodles/cous) Milk, yogurt, cheese Meat and Beans group l Meat, poultry, fish, beans, tofu 8

Create a Soup or Stew Make your own stock ¡ Buy canned broth or stock ¡ Cook less expensive and less tender meat, poultry ¡ Slowly cook in pot of liquid ¡ Add onion, celery, carrots, herbs, spices ¡ Bring to a boil, lower heat and cook gently ¡ 9

Simmering Ingredients Long, slow cooking ¡ Adjust heat to keep liquid below boiling point ¡ Use regular pot or slow cooker, pressure cooker ¡ Start with stock ¡ Add ingredients (bite sized) ¡ 10

Quick Tricks for Homemade Soups & Stews Use canned broth, bouillon cubes ¡ Canned, frozen, or left over cooked veggies or fruit to cut down on cooking time ¡ Use leftover meat or poultry ¡ Cook part or all of the recipe in the microwave ¡ Make big batches ¡ l (freeze for later) 11

Try It Cold Canned or frozen heat-and-eat soups, stews ¡ Condensed soup– has some of the water removed in processing ¡ Just add liquid before heating ¡ Check nutritional panel ¡ 12

Keeping Nutrition High Provide nutrients from food group ingredients ¡ Lower fat in creamed soups ¡ l ¡ Use fat-free evaporated milk or buttermilk instead of cream For extra calcium, stir in no-fat dry milk of add low-fat nonfat yogurt 13

More Tips ¡ ¡ Dilute condensed soups with milk (low fat or fat free) Thicken soups with pureed veggies or other starchy foods l ¡ Legumes, potatoes, pasta, barley or rice Chill homemade stock of soups overnight l Fat rises to top and become firm, lift it off and discard 14

Use herbs and spices to add flavor ¡ Save the liquid from cooking veggies for your soup ¡ 15

¡ Store soups and stews properly so illnesscausing bacteria can’t multiply ¡ Large batch, divide into several smaller contains so they can chill quickly ¡ Freeze small batches of soup in plastic covered bowls or freezer bags for 3 months 16

Summary ¡ ¡ You can buy or make soups and stews in a variety of flavors to enjoy any time of day and in any weather Following the Food Guide Pyramid, you can create nutritious soups and stews with foods from two or more food groups 17

You can create soups and stews from scratch by making a stock and adding other foods ¡ Convenience soups and stews are good for quick meals ¡ Store soups and stews properly to keep illness-causing bacteria from multiplying ¡ 18

Activity ¡ Look up recipes for soups and stews 19

Egg Drop Soup ¡ ¡ ¡ ¡ 2 cans chicken broth 1 T soy sauce 1 large egg 1 T thinly sliced green onion (green part only (optional) Yield: 4 servings In medium saucepan, bring broth and soy sauce to a boils Beat egg with a fork until yolk and white are combined. Slowly pour egg over prongs of fork into boiling soup. Cook 30 seconds or until egg is set. Ladle into bowls, Garnish with onion, if desired. 20